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Michelle's IronPerson 70.3
Michelle's IronPerson 70.3
I decide to do a Half Ironman. (We really ought to call it a Half Ironperson, really.... I mean c'mon people! It's 2009 here!)

The Half Ironman adds up to 70.3 miles in total:

1.2-mile (1.9 km) swim
56-mile (90 km) bike ride
13.1-mile (21.1 km) run

I started taking long-distance biking seriously about 2 or 3 years ago, but only did my first roadie ride this summer in June 2009. As for swimming, I started taking lessons in January 2009 and only then did I learn the front crawl for the first time. And running? Psssshhh... who runs anyway? Not me.

Needless to say, I've got a long way to go and a lot of training ahead of me.

Six Months of Iron-Pumping

michelle27by michelle27Nov 13th 2009
So with the help of a few books, I've figured out a new 6-month weight training program.

The first micro-cycle is 3 weeks and focuses on Muscular Endurance (55% 1RM; 3 sets; 20 reps).

My featured exercises are:

DAY 1 (LEGS, BICEP, BACK)

Seated Row
Reverse Leg Extension
Hammer Curl

Seated Toe Raise
DB Curl

Leg Extension
Standing Calf Raise

Seated Leg Curl
Seated Reverse Calf Press


DAY 2 (CHEST, TRICEPS, SHOULDERS, ABS/CORE, LOWER ARMS)

Diagonal Wood Chop
Wrist Extension

Twisting Punch
Wrist Curls

DB Pullover
Front Raise

Tricep Push Down
Cable Crossover

Bent-Over Cable Tricep Extension
DB Incline Press
Stability Ball Pike
 
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